8 Simple Strength Exercises For Endurance Athletes

Strength training is one of the best things we can include in our training plans as endurance athletes! It helps prevent injuries, correct imbalances, boost performance, and build muscle endurance. If you want to become a stronger, more efficient athlete, check out our workout plan! We’ve teamed up with TrainingPeaks to bring you a training programme featuring 8 essential exercises every endurance athlete NEEDS to include in their regular training regimen!

🎉 Use our discount code: GTNSTRENGTH

00:00 Intro
00:15 Why endurance athletes need strength training
01:11 Warm Up
01:46 Split Squat
02:21 Swiss Ball Leg Curl
02:57 Crab Walk
03:26 High Plank Shoulder Taps
04:00 Warm Down
04:19 Lateral Raise
04:57 Dumbbell Pullover
05:46 Calf Raise
06:17 Romanian Deadlift
06:56 Try these workouts out for yourself!

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What has your journey been like with strength training? 🏋️‍♂️ Let us know in the comments!

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[gtn]

What has your journey been like with strength training? 🏋‍♂ Let us know! 👇

[TherapyGymnastics]

I just completed my first Chicago Triathlon Olympic distance! I set the epic goal 7 months ago on my 60th birthday. I joined a tri club and did strengthening. I watched all your videos and extremely grateful for all your tips and advice. I went from a couch potato to an accomplished triathlete! Thanks for being part of my coaching team 😊

[tobias]

I’d love to see more advanced exercises for serious athletes even though I’m not a serious athlete

[marciachantabhan]

Thank you for the free TP training plan!

[gary]

This is perfect timing as I'm starting to get more serious into my triathlon training and wondering how I still fit in strength work. Thanks for making this available for free!

[michaelschwarz]

Finished my half-year-or-so physiotherapy after a tibia stressfracture. perfect timing for keeping up the momentum with the weights! cheers to you from austria!

[ChimRichalds]

Finished my first triathlon last weekend.
Been watching your videos leading up to it, they were very helpful. Can't believe I did it!

[rhur_Dn]

It would be great if you could do a collaboration with Dr. Mike Isratel for a strength training video.

[lutostxd]

Great Video, and thanks for the free plan!!!

[michaelchiller]

Thank you. I have added the program to my training peaks. It should fit in well taking me up to the Noosa triathlon in early November.

[jmdc]

It's been paramount for my mobility and also injury prevention. There's a few exercises here I will add into my routine.

I really recommend Nordic curls to target the hamstrings, there's nothing quite like it!

[RobertPender]

This is fantastic guys. Just what the doctor ordered. Have been aimless with my S&C for a while.
Thank you ❤

[kerryhicks]

I think these exercises are great, but might choose some exercises with greater range of motion to work on some imbalances caused by our repetitive motion sport. A deep squat, push up or shoulder press, and pull up in addition to these exercises would be great for helping to strengthen through the ranges of motion that aren't utilized in triathlon and make you a more balanced athlete. Greater range of motion and flexibility goes a long way injury prevention. There are ppl who are too flexible but that's a more rare case.

[briankgr]

Good workout. Would like to see modified versions of the workout included for those with injuries or not quite up to the workouts as demonstrated.

[AnthonySluissi]

My gym training is as important as my endurance & technical training !
Many years of sport practice (trail, running, tennis) at « medium-high » level NEVER been injured in my life !

For all runners : Looks for all the legs exercices you can do for strengh & mobility.
With time you’ll choose your 10 favorites.
Don’t skip upper body days too…

[lala]

Feel like I've learned from the best, as I'm already doing all of them (even if not the same exact variation of each) 😊

[SueEllen]

I was just out and about on my normal Saturday walk with the dogs coming down Nibley hill, and saw Mark walking up the hill (obviously part of an event going on that day) in the other direction… I’d like to apologise for several reasons…

- firstly talking to someone coming up hill whilst you’re going down is always a bit of a crap move 😂
- secondly although I only said a handful of words, you were in an event and I should have kept my mouth shut
- thirdly saying “hey! I just watched you in a video” is weird, stupid and sounds a bit stalkery 😂 (it was this video whilst I was grabbing some brekkie)

Was just surprising to see someone “in the wild” - anyway, hope that you had a great event Mark and keep the great content coming GTN, finding it super useful as I train for my first tri next year 🤞🏻

Helena

[kevjh.]

Just use a kettlebell.
Farmerr carries, goblet squats, swings .And so on
pretty much do all you need with a kettlebell.
Improves grip, cardio and strength.

[sigfreed]

I heard long distance cyclists often have strong abs but really weak lower backs, which leads to long term muscular balance issues.

Does GTN have recommendations on how to avoid weak lower backs?

[danieldorney]

#GTNCoachescorner I’m a little confused on what to listen too in regards to zones. My Garmin has my zones set and I did a lactate threshold test. But when I look at TrainingPeaks it has my zone 2 matching my Garmin Zone 3. So do I listen to Garmin because it is actually attached to me with a watch and heart rate monitor or listen to training peaks. Everything seems to be different than my Garmin.